Wednesday

7
Mar

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 8-6-4-8-6-4

Bench Press*

*Wave loading, rest as needed b/t sets. Second set of 8-6-4 must be heavier than each corresponding set of the first 8-6-4. Heaviest lift of the day is the final set of 4.

2.) 8-6-4-8-6-4

Sumo Deadlift*

*Wave loading, rest as needed b/t sets. Second set of 8-6-4 must be heavier than each corresponding set of the first 8-6-4. Heaviest lift of the day is the final set of 4.
GOAL: RPE 6-7 | Push x Pull wave loading combo. Work all the way through the bench then transition to the Sumo DL. Think about choosing weights that challenge you each set but the second 8-6-4 is heavier that the first 8-6-4…gotta keep something in the tank for the second half.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY

30-20-10

DB Bent Over Reverse Fly

Double DB Hammer Curls

Double DB Rolling Extensions

-Minimal Rest b/t Sets-

2.) 3 SETS

20 Alt. Landmine Rotations

Immediately Into…

20 Slow Landmine Two-Handed Presses

-Rest as Needed b/t Sets-

3.) EMOM x 8 MINUTES

MIN 1 – :50 Max Plate Overhead Press

MIN 2 – :50 Max Unweighted Russian Twists
GOAL: Lower Pull + Upper Push + Rotational Work. Rotational work is highly underrated and under programmed (both here and in general!). We will be adding more rotational work and odd object work week to week. You will always be able to replicate these movement patterns with simple equipment. Landmine rotations can be setup with a standard barbell but you can also perform with two hands on a single DB. Take a wide stance, grab DB either by the heads or both hands on the grip, and follow the same movement pattern as the landmine rotation.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…